Vital Stats

Name: Kyle Asaff
Email: kyleasaff@hotmail.com
BodySpace: nilekyle

Before:
Age: 16
Height: 5'7.5"
Weight: 175 lbs
Body Fat: 21%

After:
Age: 17
Height: 5'8"
Weight: 157 lbs
Body Fat: 12%

Why I Got Started

For the longest time I always wanted to get into shape and lift. I never knew how to go about it until I found Bodybuilding.com. I went on the forums and got advice from other teens about how to get into lifting.

With the help of the people on the forums I cleared up the confusion I had about building muscle and went on to create a diet and a routine.

Click Image To Enlarge.
For The Longest Time I Always
Wanted To Get Into Shape And Lift.

How I Did It

In September I started to form a low calorie/high protein diet and started jogging almost every day. I then joined a gym and started lifting and getting my body in shape.

I cut from 175 pounds to 154 pounds , bulked to 161 pounds, and then cut back to 157 pounds for the summer. In 10 months I lost 18 pounds and gained some muscle. I plan to keep setting goals while staying on the road to bodybuilding.

Supplements

• Optimum Nutrition 100% Whey Gold Standard
• ALLMAX Nutrition Creatine Monohydrate

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Diet

Meal 1:
• Whole Wheat Bagel

Meal 2:

• Chicken Breast
• Wheat Bread

Post Workout:

• Whey Protein

Meal 3:

• Chicken Breast
• Salad

Meal 4:

• Cottage Cheese
• Glass Of Milk

Meal 5:

• Oatmeal Bar
• Almonds

Training

Monday: Chest
• Bench Press: 3-4 sets of 5 reps
• Incline Dumbbell Press: 3 sets of 8 reps
• Incline Dumbbell Flyes: 3 sets of 10 reps
• Cardio: run 2.5 miles

Tuesday: Back

• Deadlift: 3-4 sets of 5 reps
• Dumbbell Shrugs: 3 sets of 12 reps
• Lat Pulldown: 3 sets of 8 reps
• One-Arm Dumbbell Row: 3 sets of 12 reps
• Cardio: run 3 miles

Wednesday: Rest

Thursday: Shoulders And Abs

• Dumbbell Shoulder Press: 3-4 sets of 5 reps
• Lateral Raises: 3 sets of 12 reps
• Upright Barbell Rows: 3 sets of 8 reps
• Crunches: 3 sets of 30 reps
• Side Bends: 3 sets of 15 reps
• Cardio: run 2.5 miles

Friday: Arms

• Hammer Curls: 3 sets of 8 reps
• Dumbbell Curls: 3 sets of 10 reps
• Rope Pushdowns: 3 sets of 15 reps
• Preacher Curls: 3 sets of 10 reps
• Cardio: run 3 miles

Saturday: Rest

Sunday: Legs

• Barbell Squat: 3-4 sets of 5 reps
• Leg Press: 3 sets of 15 reps
• Leg Extensions: 3 sets of 15 reps
• Seated Calf Raises: 3 sets of 15 reps
• Lying Leg Curls: 3 sets of 10 reps

Suggestions For Others

Anyone who is looking to transform their body, keep at it. It is slow in the beginning but keep yourself motivated and you will be in good shape and happier than before.

Click Image To Enlarge.
Anyone Who Is Looking To
Transform Their Body, Keep At It.

teentransformations@bodybuilding.com

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